Jim Painter, PhD, RD · Added Sugar Friend or Foe Dietary recommendations for added sugar Sugar added as a friend encouraging nutrient dense foods: Dressing on salads Sweetened milk

Jim Painter, PhD, RD Professor, School of Family & Consumer Sciences

Eastern Illinois University

Added Sugar: Friend or Foe?

2

Added Sugar Friend or Foe Dietary recommendations for added sugar

Sugar added as a friend encouraging nutrient dense foods:

Dressing on salads

Sweetened milk

Sugar as a foe

When added to nutrient devoid foods

When it replaces nutrients

Juices

Dried fruits

Replacing sugar with nutrient dense foods

“Although a UL is not set for sugars, a maximal intake level of 25 percent or less of energy from added sugars

is suggested based on the decreased intake of some micronutrients of American subpopulations exceeding

the level.”

Added Sugar

Institute of Medicine of the National Academies , Food and Nutrition Board (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty

acids, cholesterol, protein, and amino acids. Washington, D.C. : The National Academies Press.

No Upper Limits?? Then I should get to have as

much sugar as I want, right??

Reduction in Nutrients as Added Sugar

Increases

0

500

1000

1500

2000

2500

3000

Potassium

0-5%

5-10%

10-15%

15-20%

20-25%

25-30%

30-35%

>35%

Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national

health and nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food Science and Nutrition,50, 228-258.


Increases

0

100

200

300

400

500

600

700

800

900

1000

Calcium

0-5%

5-10%

10-15%

15-20%

20-25%

25-30%

30-35%

>35%

Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national

health and nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food Science and Nutrition,50, 228-258.


Increases

0

100

200

300

400

500

600

700

Vitamin A Folate

0-5%

5-10%

10-15%

15-20%

20-25%

25-30%

30-35%

>35%

Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national health and

nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food Science and Nutrition,50, 228-258.

7



Dressing on salads

Sweetened milk

Sugar as a foe



Juices

Dried fruits


0 100 200 300

Side Salad Plain

Side Salad w/ Creamy Ranch Dressing

Ceasar Salad Plain

Ceasar Salad w/ Creamy Ceasar Dressing

Sugar as a Friend Encouraging Salad and Veggie consumption

Calories

Vegetable % RDA in 1 NLEA Serving

Tomato (148 g) Vitamin A: 25%

Vitamin K: 14%

Vitamin C: 31%

Carrot (85 g) Fiber: 10%

Vitamin K: 10%

Vitamin A: 234%

Broccoli (148 g) Fiber: 15%

Vitamin A: 18%

Vitamin K: 158%

Vitamin C: 220%

Riboflavin: 10%

B6: 13%

Folate: 23%

Phosphorus: 10%

Manganese: 16%

Potassium: 10%

Vegetable % RDA in 1 NLEA Serving

Potato (Baked with skin, 148 g) Fiber: 13%

Vitamin C: 24%

Niacin: 10%

B6: 23%

Folate: 10%

Manganese: 16%

Phosphorus: 10%

Magnesium: 16%

Potassium: 17%

Romaine Lettuce (85g) Vitamin A: 99%

Vitamin K: 107%

Vitamin C: 33%

Foltae: 29%

Fruit % RDA in 1 NLEA Serving

Apple (154g) Fiber: 15%

Vitamin C:12%

Banana (126 g) Fiber: 13%

Vitamin C: 18%

B6: 23%

Manganese: 17%

Potassium: 10%

Orange (1- Medium) Fiber: 14%

Vitamin C: 105%

Fruit % RDA in 1 NLEA Serving

Pear (166 g) Fiber: 21%

Vitamin C: 12%

Strawberry (147 g) Fiber: 12%

Vitamin: 143%

Manganese: 28%

Meat % RDA

Beef (3 oz, 95% lean, ground,

crumbles, pan cooked)

Protein: 50%

Riboflavin: 10%

Niacin: 31%

B6: 18%

B12: 37%

Iron: 15%

Phosphorus: 23%

Zinc: 40%

Selenium: 26%

1

Milk Nutrients

Children ages 2-8 do not get

recommended amount of milk

each day.

Three-fourths of adolescents ages

9-19 do not receive recommended

amounts each day.

Essential Minerals & Daily Intake Through

Milk

Calcium- 32% of AIs for children and 33% of AIs for adolescents

Potassium-16% AIs for children and 16% AI for adolescents

Magnesium- 22% of RDA for children, and 13% of RDA for

adolescents

Note: Chart represents average values

Source: NHANES (2003-2006), Ages 2-18 yrs

• The average flavored milk serving in schools this Fall will be 134 calories

• Flavored milk will be only 30 calories more than the white milk in school

• 66% of Processors report newly reformulated product will be offered this Fall

• The most common Chocolate offering will be fat free with 130 calories and

only 10 added grams of sugar

Average flavored school milk has 32 fewer calories than 5 years ago

'06-'07 '09-'10 '10-'11 '11-'12P

166.1

154

142.8 134.3

Avg. Calories in 8 oz. of Flavored Milk

2011-2012 Projected School Milk Product Profile, Prime Consulting Group

What Happens when Milk is Removed

from the Schools?

What happens when milk is removed

from schools?

Eliminated all foods and beverages with high fructose corn syrup

(flavored milk was removed and made a la carte)

Purpose: measure total milk consumption before and after the

elimination of flavored milk

Milk invoices for a 3 month period:

September-December 2007 (White & Chocolate)

September-December 2008 (White only)

Study 8

Flavored Milk Removed From

Schools

22

9

6 5

42

11

3 2

4

20

0

5

10

15

20

25

30

35

40

45

K-2 3rd-5th 6th-8th 9th-12th k-8th total

Before Removal

After Removal

Food Revolution Study

Jamie Oliver Study to make school lunches healthier

Removes Flavored Milk in Schools

The new menus were intended to include only fresh and made-

from-scratch items, eliminating the use of processed foods.

25% decrease in milk consumption by students

Study

Purpose: to determine calcium consumption in school-aged

children when flavored milk is offered in the school systems

Objectives:

To determine preferences of milk flavors among school children

To analyze among of calcium and nutrients consumed among both

flavored drinkers and plain milk drinkers

Procedure

Count Initial Milk

Place empty/full Milk on table

Poured wasted milk into separate bowls for separate flavors

Weigh Bowls

Results: DAY 1 vs. DAY 2

66.70%

50.35%

0.00%

10.00%

20.00%

30.00%

40.00%

50.00%

60.00%

70.00%

80.00%

Total Milk Consumption Per Day

Day 1- Flavored andWhite Milk Offered-Consumption

Day 2- White MilkOnly Offered-Consumption

Figure 3

The Value of Milk

A study showed eliminating flavored milk from elementary

schools resulted in a dramatic drop in milk consumption-

35% To replace nutrients lost if milk is not consumed can be

difficult and expensive.

The Impact on Student Milk Consumption and Nutrient Intakes From Eliminating Flavored Milk in Schools, Milk Processor Education Program, 2010.

32



Dressing on salads

Sweetened milk

Sugar as a foe

Is HFCS liquid death


When it replaces nutrients Juices

Dried fruits


High-Fructose Corn Syrup: Harmless

Sweetener or Liquid Death?

ABC NightLine Sugar Wars

http://www.hulu.com/watch/136085




Sugar the Bitter Truth?

Pediatric endocrinologist Dr. Robert Lustig, whose

YouTube video -- entitled "Sugar: The Bitter Truth"

"Fructose is the cause of the current epidemic,"

insists Dr. Lustig

Fructose is toxic in large quantities, because it is

metabolized in the liver in the same way as alcohol,

which drives fat storage and makes the brain think

it is hungry

HuffPost Healthy Living. 2010. Sugar Hits the News, Thanks to Dr. Lustig's YouTube Video and Nightline (VIDEO). Retrieved from

http://www.huffingtonpost.com/connie-bennett/sugar-hits-the-news-thank_b_506517.html

Ludwig

Ludwig, a childhood obesity expert, cited sugar as

the key source of an American public health crisis

“Tobacco and alcohol are perfect examples. We have

made a conscious choice that we’re not going to get

rid of them, but we are going to limit their

consumption. I think sugar belongs in this exact

same wastebasket,”' he said.

MailOnline. 2012. Is sugar actually poisonous? Researchers say the sweet stuff is fatal for our

health. Retrieved from http://www.dailymail.co.uk/news/article-2124212/Is-sugar-

actually-poisonous-Researchers-say-sweet-stuff-fatal-health.html

HFCS causes obesity

Arguments for:

Increase in HFCS consumption corresponds to increase

in obesity in US

HFCS Different from sugar rinks

= HFCS = Obesity

Bray et al. 2004

US Sweetener Consumption

1970-2005

Wells & Buzby 2008

Sugar Honey HFCS

How sweet is it? Sugar is the benchmark

Honey is as sweet as sugar

There are two types: HFCS-55 as sweet as sugar; HFCS-42

about 92% as sweet

How many calories per gram?

4/gram

4/gram

4/gram

What's in it? 50% fructose 50%

glucose

48% fructose 52% glucose

HFCS-55: 55% fructose 45% glucose

HFCS-42: 42% fructose 58% glucose

Comparison of HFCS, sucrose, and honey

Corn Refiners Association 2009

42



Dressing on salads

Sweetened milk

Sugar as a foe



Juices

Dried fruits


Gone Bananas (100g)

0 10 20 30 40 50 60 70

Banana

Banana Chips

0

2

4

6

8

10

12

14

% RDA Comparison

Grapes and Raisins

Grapes

Raisin

0

2

4

6

8

10

12

Cranberry 1/3 cup

Dried Cranberry1/3 cup

% RDA Comparison

Cranberries and Dried Cranberries

Nutrient comparison

between dried fruits

Dried fruits vary in their nutrient content, each one

scoring highest for different nutrients

• Figs – calcium, iron

• Raisins – phosphorus, vit c, potassium

• Sweetened dried cranberries – added sugar

0

20

40

60

80

100

120

140

mg

/10

0g

Phosphorus

0

200

400

600

800

1000

1200

1400

mg

/10

0g

Potassium

68



Dressing on salads

Sweetened milk

Sugar as a foe



Juices

Dried fruits


“Low calorie, low sugar, no

salt. . . No wonder the dog

doesn’t beg anymore”

How have you replaced sugar with

nutrient dense foods

Usefulness of Sugar

Binding

Browning

Texture

Balance sour, bitter

Filler, fat replacement

Viscosity

Binding

Snack, energy bars

Whole-grain cookies, muffins

Gluten free products

Try:

Dried fruit (w/o added sugar)

Flaxseed meal

Honey, agave nectar

Texture

Whole-grain breads

Cookies, muffins

Try:

Fruit juice concentrate

Honey, agave nectar, molasses

Balance and Enhance Flavor

Vinaigrettes

Marinades

Tomato sauces

Try:

100% Fruit juice

Honey

Filler/Fat Replacement

Muffins

Cookies

Meatballs, Burgers

Try:

Puréed carrots, sweet potatoes

Apple sauce

Viscosity

Sauces

Salad Dressings

Glazes

Try:

Fruit, vegetable, herb, or spice purees

Honey, agave nectar

100% fruit juice

Reductions, concentrates

Coco Cocoa Nut Torte Ingredients:

• 1 c. almond meal/flour

• ½ c. unsweetened coconut

• ½ c. cocoa powder

• 1 tsp baking soda

• ¼ tsp salt

• 1 cup raisins

• ½ cup pitted dates

• ¾ c. water

• 3 Eggs

• 2 T coconut oil

• 2 tsp vanilla

Directions:

Preheat oven to 325 F. Grease an 8” round cake pan.

Mix together almond meal, cocoa powder, baking soda,

and salt in a bowl and set aside.

In a blender, food processor, or an immersion blender,

blend the raisins, dates, and water until smooth.

Add the eggs, coconut oil, and vanilla to the blended

mixture and mix until smooth.

Add the wet ingredients to the dry ingredients and mix

just until incorporated. Pour batter into greased cake

pan and spread evenly.

Bake for 25-30 minutes or until toothpick comes out

clean. Let cool 10-15 minutes.

This could be eaten as a

dessert or an entrée

with all of the powerful

ingredients!

Yield: 1 quart

Serves:30

Ingredients:

1 C. -California raisins

2 – 14.5 oz cans fire roasted tomato diced,

drain

1 C. - toasted pepitas (pumpkin seeds)

4 T - cocoa nibs – crushed

2 each - Ancho chilis, toasted then soaked in 2

C. hot water for 15 minutes

½ c. Dark Brown sugar

1/4 C. raisin paste

1 T - olive oil

½ C. - 1/4" diced red onion

1 T - lime juice

1 t - apple cider vinegar

To Taste Salt and pepper

Directions:

Heat olive oil in a small sauté pan and add

cocoa nibs, cook stirring until fragrant. Add

raisins and cook for 2-5 minutes stirring, until

raisins are soft and shiny, remove from heat

and let cool. Puree the Anchos with 1/2 of the

water they were plumped in, and the raisin

paste. Mix tomatoes, pepitas, cocoa nibs,

onion, raisins and chili mixture, lime juice,

vinegar and salt and pepper to taste. Serve with

Blue Corn Chips.

Ingredients:

1 C. – Sun-Maid golden raisins,

plumped in hot Green Tea for 20

minutes, drained

3 C. - Soft Sun Dried Tomatoes, diced

1/4 "

1 T. - Fresh Ginger, peeled, finely

grated

2 T. - Fresh Cilantro, chopped

1 t. - Sesame Oil

2 T. - Chili Oil

1 T. - Kikkoman Ponzu Sauce

1 T. Raisin Juice Concentrate

1C. - Yellow Onions, julienned and

Caramelized, cooled to room

temperature

Directions:

Combine all the ingredients for the relish

in a bowl, mix well.

Store refrigerated until ready to use.

Template graphic elements and format © 2014, Institute of Food Technologists. All rights reserved. Slide content © 2014, by the presenter. All

rights reserved.

Thanks…

Chris Starbird

Julia MacKenzie

Maggie Schuster

Elizabeth

Shuff

• We are consuming way to much added sugar

• But it is not the cause of the decline of western civilization

• It is bad when it replaces nutrients

• It is good when it encourages nutrient dense foods

• It is good when the added sugar is replaced by nutrient dense foods

• Choose your sugar by the company it keeps

Conclusion

Jim Painter, PhD, RD · Added Sugar Friend or Foe Dietary recommendations for added sugar Sugar added as a friend encouraging nutrient dense foods: Dressing on salads Sweetened milk

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